4/19 KC. Brian did a hurdle session. After warm up, 1/2H drills to work on trail leg -- stationary on rail, walkovers, skipovers and jogovers. Speedbuilders. 4-step power hurdles. Relative 17 pattern on 3H 7-steppers. 3x7H with 10 high knee in place between, taking about 40-45 sec per rep. Rolling and stretching. Brian was technically better and more consistent in this session, including a number of reps over 36. Jess, Des, Maia, Lea and Michaela did 4x1 exchanges after field event training.
4/18 KC. Snowing, so we were inside. Sam, Bianca, Maia, Des, Jess, Deven on hand for 400H workout. Rolling and mobility exercises followed by skips, switches, straight leg bounds, quick leg, shuffle, carioca and dribble series with bursts. Worked L+R on 1 steppers and speedbuilders. 3x5x3H at relative spacing for 17, 18 or 19. Rolled and stretched. Good session with a good volume of quality reps and some technical improvements for Sam, Maia and Bianca. Des still ailing but showed good consistency as did Deven and Jess.
4/17 KC. Maia, RachelR, Rachel L, Sam, Bianca, Michaela, Lea, Alex, Alex and Keaton all did some jumping. After individual warm up, RachelR and Sam did some stack jumps, and others joined in for a couple. Took some short approach ramp jumps, working on plant angle but rotating the shoulders to perpendicular; then 6 RTs and 6-7 jumps up 3" on makes and down 3" on misses.
4/16 KC. Jess, Des, Maia, Sam, Rachel, Holly and later, Lea were in for high hurdle work. Began with usual rolling and mobility work. Forward and backward skips, in-place switch hops, straight leg bounds, cariocas, dribbles and bursts. 3x 6-6 12 wicket run. 3x fly sprint (bests: Jess PR .99, Des 1.03, Holly 1.07, Maia 1.11, Rachel PR 1.12, Sam 1.13). Everyone either ran a PR or was within a couple of hundredths. Drills: 1-step L+R, 5H reactives (1-1-3-5-3), 4-step power hurdle L+R. 3-4x 4H (3-steppers ran 33s at -1; 4-steppers ran 30s at regular spacing). Strength: 3 sets 5 kb split squats L+R, 6x long skips, 5x L+R mini H hop and freeze. Cool down: bike, roll, stretch.
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